This plan is ideal for those lifters who want to add some muscle, have been training for a while, but also have outside demands of everyday life and stresses that come into play. The majority of people who lift, do so for enjoyment and health. Their priority is not always that of the gym, however, that doesn’t mean that they should neglect a plan or hopes of achieving the body they have always wanted. I have designed a 4-day split which allows the flexibility around sessions and still keeps a balanced routine.
Weekly Split (suggested, can be altered as required)
|Push 1||Pull 1||Lower 1||FREE DAY|
As you can see above, we will train on Monday, Tuesday, Thursday and Friday. The FREE DAY is a repeat day, so you will complete one routine twice per week. You can change this as often as you want. If you have a specific body part you want to work on, this is a great way to do so. One rule of thumb, whatever workout you choose to do twice, do so on Monday and Thursday. I will also be mixing up sessions so that we have an element of metabolic and mechanical stress in one session
Tempo:Negative / Transition A / Positive / Transition B
Forced Reps: These are to be used at the end of a set. As you come to the last few repetitions, you will start to slow down in execution of the movement. The idea of the forced rep is to keep you moving and help you complete an extra few repetitions once you have hit failure. You should only add an extra 2-3 reps to any one set at the end.
Negatives: The big difference between forced and negatives are that you actually need help from the start of the set. The idea is to overload the muscle on the eccentric lowering of the weight. When performing a negative, it is key that the spotter is strong enough to get the weight up for you. Then you must take full control on the way down.
Drop Set: You perform your first set for you predicted reps and once you hit failure, pick up 65-75% of that weight and continue the movement until failure once more.
*= Where you see the *is when you perform the advanced method.
|DB Flat Chest Press||8,6,4*,2*||Forced Reps||2/2/1/0||90-120 Seconds|
|Decline Machine Press||8,6,4*,4*||Negatives||2/3/1/0||90-120 Seconds|
|Incline BB Chest Press||12,10,8||Drop Set||2/2/1/0||45 Seconds|
|Pec Dec or Cable Crossover||12,10,8||2/3/1/0||45 Seconds|
|Seated DB Shoulder Press||8,6,4*,2*||Forced Reps||2/3/1/0||90-120 Seconds|
|Standing Lateral Raise||12,10,8||Drop Set||2/3/1/0||45 Seconds|
|Seated Front Raise||12,10,8||Negatives||2/3/1/0||45 Seconds|
|Flat Bench French Press||
|Overhead Rope Extensions||12,10,8||Drop Set||2/3/1/0||45 Seconds|
|Wide Grip Pulldown||12,10,8||Negatives||2/3/1/0||45 Seconds|
|Bent Over Row||8,6,4,3,2||2/2/1/0||90-120 Seconds|
|Close Grip Pull Down||12,10,8||Drop Set||2/3/1/0||45 Seconds|
|Face Pulls||12,10,8||Drop Set||2/3/1/0||45 Seconds|
|Supine DB Curls||12,10,8||Drop Set||2/3/1/0||45 Seconds|
|Leg Extensions||12,10,8*,6*||Drop Set||45 Seconds|
|Hack Squat||8,6,4,3,2||Forced Reps||2/2/1/0||90-120 Seconds|
|Leg Press||8,6,4,3,2||Forced Reps||2/2/1/0||90-120 Seconds|
|Seated Hamstring Curl||12,10,8,6*,6*||Drop Set||2/3/1/0||45 Seconds|
|Squat||8,6,4,3,2||Forced Reps||2/2/1/0||90-120 Seconds|
|Calf Raise||12,10,8,6*,6*||Drop Set||2/3/1/0||45 Seconds|